Whether you are away for long periods of time, travel for work, don't like near a gym or just struggle getting into sessions, this episode is for you. Laura & Emma sit down with long term client Dawn to talk all things travel & consistency. 

Dawn shares how she’s continued to build strength, stay consistent, and feel connected, all without being physically in the gym. Before she left for france, keeping up with sessions was something she was anxious about but 2 years later she's maintained her strength and is feeling the benefits. 

We unpack:

• How Dawn maintains strength and progress while travelling
• What does an online program involve? 
• The mindset shift that makes consistency possible anywhere
• Staying motivated and connected even when you're away 
• Why flexibility, not perfection, is the key to long-term results

A fun, honest and relatable conversation that proves you don’t need perfect conditions, just the right plan and support. 

For more information about our online programming & accountability, email [email protected]

UPFs are everywhere — but so is the fear. 

In today’s episode, Emma and Laura break down the science, the scare tactics, the bias in documentaries, and what actually matters in your day-to-day diet.

We unpack:
• what “ultra-processed” really means
• where the fear comes from, and what’s exaggerated
• the difference between UK and US food regulations
• how fear-based nutrition harms your mentality
• what balance really looks like for normal, busy women

A calm, practical and much-needed conversation to help you feel more confident in your food choices — without the guilt.

Today we’re joined by Aileen to break down what each method offers, why women over 30 benefit massively from combining both, and how to choose what your body needs.

We discuss:
• the strengths and limits of Pilates
• why strength training becomes essential as you age
• how the two together boost confidence, posture, mobility and metabolism
• the mindset shifts women need around exercise “rules”

If you want to feel stronger, more mobile and more connected to your body — this episode will help you understand how both forms of movement work together.

Before you set another New Year’s resolution, pause.
Most goals fail because they’re built on pressure, perfectionism and rules, not on who you are or what truly matters to you.

In this New Year special, Emma and Laura walk you through:
• what actually makes goals stick
• why values matter more than outcomes
• how to stop repeating the same January cycle
• a simple reflective exercise to help you shape your 2025 vision

If you’re ready to build a year that feels meaningful, grounded and aligned, this episode will set the tone beautifully.

Sign up to our goal setting workshop here 

https://links.andbloom.uk/widget/form/UG8kfgSFBDKJi9PBRC4a?notrack=true

Weight loss medications are everywhere, yet many women feel confused, judged or overwhelmed by the conversation around them.

In this short, honest discussion, Emma and Laura share what they’re actually seeing day to day in the gym: Where weight loss medication has supported women, where it’s helped create space for change, and where the risks and limitations are often glossed over.

We also explore a more uncomfortable truth: in a world obsessed with quick fixes and optimisation, sustainable progress still requires effort. Not extremes or punishment, but consistency, education and support, especially for women, who remain significantly under-studied in health and fitness research.

This isn’t about telling you what to do. It’s about cutting through the noise and helping you think critically about what’s right for you.

This episode is for anyone asking:

“Is this right for me?”

“Why does this feel so normalised?”

“What’s actually missing from the conversation?”

This is not medical advice. Please consult a qualified medical professional if you’re considering GLP-1s or any other medication.

Lorraine is one of our most inspiring clients and she’s here to share her story. At 65 she didn’t see herself as a gym person. At 70, she’s stronger, fitter, more energised, and more confident than ever.

In this hilarious conversation, we talk about:
• the moment she realised it was time to put her health first
• how strength training transformed her energy, mindset and daily life
• the fears she had at the start, and how she worked through them
• why community matters - especially in your 60s and 70s
• her message for any woman who feels it’s “too late”

This episode is for EVERY woman who needs a reminder that age is not a barrier — it’s an opportunity.

This is the episode where we take you behind the scenes of our full rebrand, our podcast launch and everything coming in 2025. We go through where it all started, why it mattered, and what it means for every woman who walks through our doors or listens to us online. 

Emma shares:
• what The Nourishment Academy has always stood for 
• the moment she realised we’d outgrown our old name
• why strength + confidence + connection inspired “& Bloom”
• how the ampersand (&) became the heart of the brand
• what’s coming next, online, in-studio, retreats and beyond

If you’ve ever been part of a transformation, personal or business, this episode will resonate deeply. It’s about growth, identity, community and becoming your best.

Today’s guest is a very special one… Styled by Susie.

Susie works with thousands of women in midlife to help them rediscover their confidence, identity and joy through personal style. From body changes, perimenopause, anxiety, wardrobe overwhelm and the pressure to “dress for your age”.

Susie shares simple, practical ways to be braver with your wardrobe and choose clothes that lift your confidence instead of draining it.If you’ve been stuck in a style rut or second-guessing your body, this episode is your reminder that you deserve to feel amazing everyday.

We cover:
• the biggest confidence challenges women face in their 40s, 50s and beyond
• Susie’s own health and body transformation over the last year
• how to dress for the body you have now, not the one you used to have
• easy styling tips that instantly lift your confidence
• how to stop hiding, start expressing, and feel more like you again

Plus: ALL members recieve 10% off her online services until January.
This episode is a powerful reminder that confidence isn’t just a feeling - it’s a practice.

Welcome to the & Bloom podcast!

In this episode Emma & Laura sit down to discuss why Christmas doesn’t have to be the season of “I’ve blown it now” followed by guilt in January. In today’s Mindset Shift episode, Emma and Laura dive into why the all-or-nothing mentality keeps so many women stuck in the same cycle every year and how to step into a calmer, kinder way of eating over the holidays.
Inside, we’ll talk about:

• why “f*ck it, it’s Christmas” actually makes January harder

• how habits and non-negotiables keep you grounded

• the mindset shifts that help you enjoy food without spiralling

• a reflection prompt to help you find your middle ground this year

If you’ve ever felt torn between being “on track” or throwing the whole week away… this episode will change the way you approach Christmas food forever.